Sports and FitnessAthletics

French bench press with dumbbells: execution technique, features and recommendations

Big hands are the goal of any man. But to make them really big, you need to try. Usually, beginners pay much attention to the biceps and much less triceps. This is a wrong approach, because the triceps takes over 60% of the arm volume. In addition, even a very inflated bicep will not stand out if it is not "propped up" with triceps. So let's develop harmoniously and work through all the muscles! Today we will talk about the most common and effective exercise for the triceps.

general characteristics

Such an exercise, like the French bench press with dumbbells, allows you to qualitatively work out all three heads of the triceps. In the movement, only one joint (elbow) and the minimum number of auxiliary muscles are involved, so the exercise refers to the insulating ones. It is useful and effective for athletes of any level, but especially for beginners. If you are a beginner and want to feel the extensor's hand, then choose a French press with dumbbells lying down.

The base for the triceps is represented by such exercises as push-ups on the uneven bars and the bar press with a narrow grip lying down. These exercises involve several joints and a large number of different muscle fibers.

When to perform a French bench press with dumbbells

Since the exercise is insulating, it must be performed either at the beginning of the lesson or at the end. It all depends on your method of training. For example, if you are engaged in the method of pre-fatigue, then this exercise should be done before the basic. And if your training goes according to the usual plan, then it is better to leave the French bench press with dumbbells at the end of the session, when the whole base will be done.

Differences from the analogue with the barbell

Unlike similar exercises with a barbell, press with dumbbells is not so traumatic. Dumbbells allow to increase the amplitude of the arms movement and make the occupation safer for the elbow joints. In addition, to some extent, the muscles of the shoulder girdle and chest are connected to the work. But the main load falls on the long head of the extensor of the hands. Another plus of bench press with dumbbells - there is no neck, and therefore, nothing will fall on the head.

But without minuses, too, will not do. As in any exercise, working with dumbbells is heavier than with a barbell of similar weight. The fact is that when working with dumbbells you need to constantly monitor the coordination and the correct amplitude of the hands. If you relax a little, they will necessarily lead to the side, and this can be extremely dangerous for the joints. In this case, the main task of the athlete during the exercise is to keep the elbows in one position, parallel to each other. This is difficult to do, especially when the muscles are already tired and the chest and shoulder are tied into the work. But if you can do the maximum control under the movements, then not only will protect the joints, but also perfectly work the triceps.

French bench press with dumbbells: technique of execution

1. So, first, prepare two dumbbells and put them near the bench. Sit on the edge of the bench, take the dumbbells and put them on your knees. Now it will be convenient for you to go to bed. Lie down on a horizontal bench and lift the dumbbells up. The arms should be at the width of the shoulders and at a right angle to the body. Hands at the same time look at each other. Remember this position, since it is the original one.

2. With an inspiration, gently lower the dumbbells to the head until their lower part is approximately level with the ears. When lowering, the elbows and shoulders should be immovable. Only elbows and forearm work.

3. Hold for just a fraction of a second below, on exhalation, make a smooth lifting of the dumbbells in the starting position. Hands should be stretched to the end, so that the triceps shrink as much as possible.

4. It remains only to do the exercise 8-12 times. To the end of the approach extensor arm is well tired, you need to competently pick up the weight of dumbbells. Do not be lazy to spend on it a couple of approaches.

Notes

1. A little more about weight. Do not try to take too heavy shells. With the right technique it will be enough and less weight. And too much weight can lead to unpleasant consequences - stretching ligaments and tendons and injuries.

2. If you have problems with the elbow joint, it is better to replace the French bench press with dumbbells for another exercise, where the load on the elbows is not so great. This can be a basic exercise, for example, the bar bench pressing a narrow grip.

3. If it's hard for you to follow both hands, you can move in turn. Another option that will help to cope with the hands, striving to go aside - the use of one dumbbell. In this case, the dumbbell should be heavier than for one hand. Take it in this way, as shown in the photo.

4. If you want the triceps to cut even more effectively, it's not a question. Just rotate the brush at the top point outward so that the palms are facing forward. Then return the brush to its original position and continue moving.

5. The main priority is close monitoring of elbows and shoulders. Only the elbow joint works!

6. It is important to monitor the amplitude of the movement and so that the muscle cuts well at the top and stretches below.

7. To slightly increase the amplitude of the movement and help the triceps to stretch well in the lower position, you can slightly tilt your hands to the head.

8. To protect yourself from falling dumbbells, you can use straps. This measure also helps to relieve the muscles of the forearm, which are responsible for the strength of the grip and after a good training constantly remind themselves of themselves, distracting from the target muscles.

Homework

If you are at home and you do not have a bench, do not be discouraged. This exercise can be performed on the floor. Moreover, the French press lying on the floor with dumbbells is no less effective than on the bench.

In addition to the French press, you can do a routine triceps press. It differs only in the position of the forearm - it is turned perpendicular to the body. This exercise is done for each hand separately and allows you to achieve a good amplitude even on the floor.

Conclusion

Today we figured out how to work the triceps brachium muscle with the help of the French press. Do not neglect triceps, because in our body all the muscles are important, and even the most beautiful biceps without triceps will not look good! French bench press with dumbbells for girls is just as relevant as for men. In technology, it does not differ. Only here the girls usually do it not for pumping triceps. And just to pull up your hands.

And finally it is worth recalling once again that safety is above all, and health is more important than beauty!

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